THE SCENE: 41F Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 mile mosey
THA-THANG:
Hill Repeats:
Start at the bottom of JUCOmanjaro and sprint up to the first turn out. Its about halfway up. It’s 0.14 miles with a little less than 100ft of elevation.
Then slow mosey back down. The time to come back down should be double the time it took to go up.
Then Rinse and Repeat, until the hill had been conquered 10 times.
Cool Down was a 1 mile mosey.
Finally we got in some stretching: Downward Dog, Upward Dog, Pigeon, etc.
MARY/BOM/COT:
Joined in with the Boot Camp guys led by KickFlip.
COUNT-OFF & NAME-O-RAMA
Erector, Frenchie, Cosmo, Downhill, Uncle Rico, Alter Boy, Hydro, QIC-Archie
25s
THE SCENE: 37 degrees and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We tried to do deconstructed SSHs but failed. 5 Cherry pickers, 25 Imperial Walkers , this and thats
THA-THANG:
Mosey around the park stopping occasionally for 25qty of these exercises (in no particular order)
pickle pounders, basketball court line touches, v-ups, Merkins , burpee’s, line jumpers, dips, inclines, crab jacks, plank jacks, American hammers, CMU curl and press, CMU American swings, shoulder taps, dry docks , LBCs…a couple more I forgot.
We did a few sprints and Bernie sanders along the way as well. Finished with some high knees, low knees and side shuffles at the tennis courts.
MARY:
Box cutters x25
COUNT-OFF & NAME-O-RAMA
11 pax
CIRCLE OF TRUST/BOM:
Give your wife attention. Kiss your wife. Forgive her, tell her sorry first.
MOLESKIN:
Good size crowd today. The Q might have been a little wonky with a last-minute fill-in, but I think we got a sweat going
ANNOUNCEMENTS:
None
Drifter’s 28th
THE SCENE: It was a good November gloom. Little on the chilly side, but I got them sweating still.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- 28 SSH IC to set the tone
- 28 Boxer Jax IC
- 7 cherry pickers
- Soccer style warmup lap in parking lot
THA-THANG:
7s (+7 reps of each for a bonus) on waxjob hill – iron squats/best merkin ever and Bernie up hill
7s (+7, makes for 28 reps of each btw, MATHEMATICAL!) on bonus hill – 4ct calf raise / 4ct mtn Climbers and crawl bear up hill
7s (+7) on ma’am hill – body builders / box jumps
7 sit squats, 7 pullups, 7 sit squats, 7 pullups
Jail break to ao, 1min Al Gore, done!
MARY:
No time left
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Like all the crazy hills we went up and down on, life has us on peaks and in some dark valleys. But remember that God is at work in those valleys as well as the peaks. Trust him. He can even work through our stubbornness to make us into his son’s likeness. How much more if we’ll surrender and relax knowing that he’s got it all taken care of.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Breakfast @Drifter’s on Saturday the 23rd.
Bring Sally Up
THE SCENE: Cloudy and dark, 40 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, Baby Arm Circles x 15 forward + 15 backward + 15 Shoulder Taps, Tempo Merkins x 10, Little of This and That, Michael Phelps, Cherry Pickers x 10
THA-THANG:
- Indian Run around park, man in back does 5 merkins then runs to front
- Mosey to coupon pile in front of comic book store
- “Bring Sally Up” push up challenge, then again with shoulder raises instead of merkins
- Lap around the block: 20 BBS, 20 American Hammers, and 20 Flutterkicks at each corner
- Mosey back to pavilion
- 3 sets of 10 Incline Merkins, 10 regular Merkins and 10 decline Merkins
CIRCLE OF TRUST/BOM:
Recycled Word from Big Ball last Saturday. Moses and Joshua’s discipleship relationship, and a lack of discipleship leads to lack of leadership in Israel. How are we building up the next generation?
ANNOUNCEMENTS:
3rd F coming up December 7th
Stop Complaining
THE SCENE: 41 degrees at circle up. Cloudy but dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with 25 SSH on 4ct, 10 Tempo Merkin, 10 Windmills on 4ct, Cherry Picker x8, A little this and that, Baby arm circles forward and back x8
THA-THANG:
Everyone grab 2 CMU’s from pile and place them at the bottom of Little Everest. (leave them there and mosey to Circus Maximus.)
4 Cones set up around Circus Maximus. Perform 20 Merkin, 20 Monkey Humper, 20 Dry Docks, and 20 Freddie Mercury at each cone. Mosey back up to little everest…Grab 2 CMU. Farmer carry up and then back down Little Everest. Rinse and repeat. (x3)
Mosey back to AO. Put away CMU’s. It’s 6:15.
MARY:
Didn’t have any time to visit Mary.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Read Matthew 3:16-17. Jesus gets baptized by John the Baptist and God the Father publicly blesses his son. We talked about the words that come out of our mouth. What does it look like to publicly bless someone we love? Our words are powerful. Our inclination is to complain. Complaining is something we have to constantly watch. Challenge was to encourage those around us with our words. Build them up, and not complain!
MOLESKIN:
ANNOUNCEMENTS: